1. Baddha Konasana (Butterfly Pose)

Image: Shutterstock

About The Pose: Baddha Konasana or the Butterfly Pose is a seated asana that looks like a butterfly flapping its wings when in motion. A static Baddha Konasana resembles a cobbler at work. This asana is a beginner level Vinyasa yoga asana. Practice it on an empty stomach in the morning. Hold the pose for 1 to 5 minutes.

What Does Baddha Konasana Stretch?

Baddha Konasana stretches your inner thighs, groins, and knees.

Benefits Of The Stretch

The pose stimulates your ovaries and kidneys. It reduces menstrual discomfort and is therapeutic for infertility. The pose eases childbirth and gets rid of fatigue.

2. Bharadvajasana (Seer Pose)

Image: Shutterstock

About The Pose: Bharadvajasana or the Seer Pose is named after Bharadvaj, one among the legendary seven seers. It is a simple seated twist and an intermediate level Hatha yoga asana. Practice the asana in the morning on an empty stomach and clean bowels for best results. Hold it for 30 to 60 seconds.

What Does Bharadvajasana Stretch?

Bharadvajasana stretches your shoulders, hips, and back.

Benefits Of The Stretch

Bharadvajasana improves your digestion and excretion. It stabilizes your nervous system and relieves backache and neck pain. The twist soothes your mind and is therapeutic for carpal tunnel syndrome.

To know more about the pose and its procedure, click here: Bharadvajasana

3. Janu Sirsasana (Head To Knee Pose)

Image: Shutterstock

About The Pose: Janu Sirsasana or the Head To Knee Pose is a seated asana that requires your head to touch your knee. It is a beginner level Ashtanga yoga asana. Practice the asana in the morning on an empty stomach or evening after a gap of 4 to 6 hours from your last meal. Hold it for 30 to 60 seconds.

What Does Janu Sirsasana Stretch?

Janu Sirsasana stretches your spine, hamstrings, and abdomen.

Benefits Of The Stretch

Janu Sirsasana stimulates the kidneys and the liver. The pose reduces headache and anxiety and is therapeutic for insomnia. It also helps you lose belly fat.

To know more about the pose and its procedure, click here: Janu Sirsasana

4. Vasisthasana (Side Plank Pose)

Image: Shutterstock

About The Pose: Vasisthasana or the Side Plank Pose is named after the famous seer Vasistha, who owned Kamadhenu, a cow that granted any wish. It is a beginner level Hatha yoga asana. Practice the asana in the morning on an empty stomach. Hold the pose for 30 to 60 seconds.

What Does Vasisthasana Stretch?

Vasisthasana stretches your arms, wrists, and legs.

Benefits Of The Stretch

Vasisthasana improves your balance and coordination and helps in building a strong core. It is an excellent way to improve your concentration and stay focussed.

To know more about the pose and its procedure, click here: Vasisthasana

5. Chakrasana (Wheel Pose)

Image: Shutterstock

About The Pose: Chakrasana or the Wheel Pose is a deep backward stretch. It looks like a wheel when assumed, and hence gets its name. It is a beginner level Ashtanga yoga asana. Practice Chakrasana in the morning on an empty stomach or evening after a gap of 4 to 6 hours from your last meal. Hold it for 1 to 5 minutes.

What Does Chakrasana Stretch?

Chakrasana stretches your hands, chest, and buttocks.

Benefits Of The Stretch

Chakrasana is good for the heart and asthma. It stimulates your thyroid and pituitary glands. The pose increases your energy levels and decreases depression.

6. Anjaneyasana (Crescent Pose)

Image: Shutterstock

About The Pose: Anjaneyasana or the Crescent Pose looks like the crescent moon when assumed and is also the stance in which Lord Hanuman of Indian mythology is usually portrayed in. It is a beginner level Vinyasa yoga asana. Practice the asana on an empty stomach. Hold the pose for 15 to 30 seconds.

7. Prasarita Padottanasana (Wide-Legged Forward Bend Pose)

Image: Shutterstock

About The Pose: Prasarita Padottanasana or the Wide-Legged Forward Bend Pose is a forward bend that is good practice for more advanced inversions. The pose is a beginner level Vinyasa yoga asana. Practice Prasarita Padottanasana in the morning on an empty stomach. Hold it for 30 to 60 seconds.

Expert’s Answers for Readers Questions

Practice every day to observe a remarkable change in the mobility of your body.

Are yoga asanas enough to keep me fit?

No, along with asanas, the practice of meditation will keep you completely fit and on your toes.

What’s life without a good stretch? It keeps you prepared and ready to take on anything. Get quick in your step and become energetic by practicing the yoga stretches mentioned above. They will keep you fit in mind and body. So, get started and become super duper flexible.